Pretty much every diet out there works because they all do essentially the same thing, significantly reduce calories eaten. So how do you choose which one is right for you? They all work pretty well because they all teach some pretty good habits.

Each of these preach replacing a high calorie meal with a low calorie meal. Then, since you ate less you will be hungry sooner and you will likely end up eating 5-6 small meals per day! These are all good habits. So why does the weight come back?The weight comes back because sever calorie deficits (starving yourself) tells your body to slow down the metabolism. Missing key nutrients for an extended period of time tells your metabolism to slow down. Going quickly down in weight below your set-point tells your metabolism to slow down.

What to do?

1. Don't overdo a diet. Eat just a few hundred calories less per day then you were before. This will allow for weight loss without significant damage to the metabolism.

2. Be patient. Let the weight come off over time. You should not expect to maintain weight loss of more than 1-3 pounds per week for long. Try to protect your metabolism this way.

3. Make adjustments when it stops working. Don't freak out and stop doing what got you results, BUT make some small adjustments to kick start the results again. Don't undermine your results.

4. Exercise. Proper exercise can tell your metabolism to speed up, and this can counter the effects of dieting and help keep you from the yo-yo.

5. Finally, add back in some old food choices. When you are ready to stop the strict diet format, make sure that you slowly add back some of your old habits 1 at a time. Don't just quit and return to what you were doing before because your whole body will also just return. Make small adjustments until your weight loss stops and then you will know what you need to do to maintain your weight forever!

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